Legumes, also known as pulses, are a group of plant foods that includes beans, peas and lentils.

Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

A review of 26 randomized controlled studies showed that eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol by an average of 6.6 mg/dl, compared to not eating legumes (3).

Other studies link pulses to weight loss — even in diets that do not restrict calories (4).

Summary Legumes like beans, peas and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.

In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels (11).

In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke (12).

Keep in mind that the healthiest ways to cook fish are steaming or stewing. In fact, fried fish may increase your risk of heart disease and stroke (13).

Fish is a major part of the Mediterranean diet, which has been extensively studied for its benefits on heart health (14, 15).

Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein (16).

Summary Fatty fish offers high levels of omega-3 fatty acids and is linked to a decreased risk of heart disease and stroke.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings — up to seven — of whole grains per day (17).

Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

While all whole grains may promote heart health, two grains are particularly noteworthy:

Garlic has been used for centuries as an ingredient in cooking and as a medicine (26).

It contains various powerful plant compounds, including allicin, its main active compound (27).

Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol — although the latter effect is less strong (27, 28, 29).

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies utilize aged supplements — which are considered more effective than other garlic preparations (30).

Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.